October 2, 2012

Tuesday

Wake Time- 6:05am 

Greens first, max fibre, 2 fish oil, 2 apple cider vinegar, 2 max energy.

5 Free range eggs 

1 medium sweet potato 

black coffee 

Work meeting at 7am 

Had 6 pieces turkey bacon 

1 turkey burger 

9:15am 

Pre workout 

10 Bcaa

10:30AM - 480

for time vs Colin:

5 rope ascent - 20'

25 m HS walk

15 box jumps - 24"

4 rope ascent

25 m HS walk

15 box jumps - 24"

3 rope ascent

25 m HS walk

15 box jumps - 24"

1 rope ascent

25 m HS walk

15 box jumps - 24"

1 rope ascent

Post workout 

4 scoops Hammer 

5g creatine 

1 nuun

2 Fish oil, 2 max energy

12:30PM

Row 30 min @ easy pace recovery session

+

mobility - 60 min

2 Scoops Hammer 

1 nuun 

Work 3-10

6 pieces bacon 

1 sweet potato 

Albacore tuna steak medium size

1/2 white potato 

Tuna steak large 

1/2 white potato 

2 fish oil, 2 apple cider vinegar, ZMA 

Comments/results:

AM 

Time-17:44

I felt good about this I had to test myself a little on the rope climbs in terms of when to start them to make sure I didn't redline or miss a rep.  I felt pretty good about my rest could have possible rested a little less.  The handstand walks felt good through 3 rounds then I struggled on the last round on the way back.  I was taking shorter breaks and getting shorter distances but it seemed somewhat effective for the last round.  The box jumps were always steady but got me breathing going into the rope climbs.  All together it was a good workout endurance on the handstand walks has improved.  

PM 

Easy 30 min Row 6300m or so.  Mobility spent a lot of time on my hips and rolling out my upper back and lats.  Lots of Shoulder mobility with L-ball.  

Nutrition

Today was filled with workouts and work.  I thought I did ok but variety was tough.